ISSUE NO. 8 |
WH OL E BO DY C RYOTHERA PY | R E D LIGH T & V IB R AT IO N NOR M ATEC COM PRES SIO N | C R YO S KIN 3 .0 Nichols Hills | cryoOKC.com | @cryookc
FROM THE EDITOR Erika Barenberg, Editor in Chief erika@fit405magazine.com @fit405magazine Hellen Keller once said, “Alone we can do so little; Together we can do so much.� Oklahomans are no stranger to tough times. Whether it be a natural disaster or domestic terrorism, our state knows how to come together and rise above. We wanted to do something special for local businesses in this issue and let Oklahomans nominate their favorites to be showcased in our digital version. Thanks to you, our community, we had a tremendous outpouring of love and support. We are so grateful to be able to do this for business owners in the 405 area code and are very excited to highlight everyone nominated. God Bless Oklahoma!
Erika Barenberg Editor in Chief
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CONTENTS
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MOV EMEN T
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LIFE S T Y LE
FIT405 includes an array of movements to get you inspired: Yoga, resistance training, body weight exercises, workouts on the go, weightlifting, Pilates, group fitness, strength training, bodybuilding and much more.
Brighten up your menu with clean, healthy recipes that anyone will love. We are keeping you up-to-date on the latest nutrition topics and diet trends.
Our lifestyle section was designed with you in mind. Whether you are looking for the best yoga pants for your practice or where to go for date night, here you will find it all!
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MINDFULNE S S
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A S K T HE E XP ERT
Healthy mind, healthy life. Here we explore mental wellness, healthy relationships, and how to be more mindful and caring in your community.
Real issues and real solutions. Trusted experts in a variety of health and wellness fields cover topics in-depth to improve your quality of life.
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NOURIS HMEN T From self-care and beauty tips to muscle recovery and aromatherapy, we have all the mind-body nourishment details covered.
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NOMINATIONS Barre 3, OKC & Edmond Core Pilates Balance Yoga Barre Pure Barre Edmond PURE BARRE NORMAN Le Bloc Pilates Pilates on Western Soul Yoga Body Mind Yoga The Yoga Box This Land Yoga 405 Yoga Red Coyote Running 413 Fitness
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Sling Bungee
Fitwerks Prevail Strength and Fitness Bounce Lab OAC Cycle bar CC
Hiit Fitness Wahoo! Running Group Orange theory all locations Hotworx Studio 88 Fitness Union Performance Biffs One Healthy Bod 413 Fitness
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MOXIERIDE
Moxie is defined as aggressive energy, initiative, skill, determination or nerve, and moxieride is the epitome of these things in ultimate spin form. As the first Oklahoma City spin studio to offer a full-body experience on a stationary bike, moxieride provides electrifying, integrated classes that combine weights, music and choreography to work every inch of the body. For more information, please call 405-286-9888.
O A C : OK L A HOM A AT HLE TIC CLUB
BOUNCE L A B
P URE B A RRE E DMOND
WWW.oacfitness.com
www.bouncelabfitness.com
www.purebarre.com/location/edmond-ok
THE SCIENCE
Twelve minutes in the Orange Zone is all you need to charge your metabolism and create the Orangetheory afterburn.
THE COACHING
Get the energy of a group workout with the attention of an experienced, certified personal coach.
THE TECHNOLOGY
Our interactive fitness equipment delivers heart rate data and performance metrics in real-time.
MOORE | NORMAN | NICHOLS HILLS
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NOMINATIONS Gogi Go Chae café Café 7 The Weighted Fork Social Deck and Dining Gabriellas Gold Plated personal chefs The Loaded Bowl Clean Juice Tamashii Ramen Green Acres Market in south OKC Café Icon Fresh Fit Meals sarah vanahn Plant OKC
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FRE SH FIT ME ALS
Last year Sarah Van Ahn launched her meal prepping and life coaching business, F{RE}SH, standing for {re}imagining, {re}newinig and {re} loving the {re}al you. Because proper nutrition accounts for 70 percent of weight loss, Van Ahn said proper meal prepping alone can help her clients shed pounds in addition to improving their overall health. For under $200 a week Van Ahns clients receive three meals a day made and delivered by her along with individualized fitness coaching and meal prepping instructions. To learn more visit www.sarahvanahn.com.
THE LOADED BOWL www.theloadedbowlokc.com 1211 SW 2nd St. 405-820-9599
GOLD PLATED PERSONAL CHEF S www.goldplatedfood.com 405-252-0022 admin@goldplatedfood.com
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NOMINATIONS Amanda Burke PhD- Psychologist Natural Native Wellness Katrina Leggins Santa Fe Life Center Start Here Coaching Project 31 timberlake llc Mark Meadows | M*Power Fitness
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LATA SHA TIMBERLAKE
Latasha Timberlake is an Integrative Health Practicioner. Timberlake says, “Research has revealed that consistent meditation practices reduce feelings of fear, resulting in the practitioner becoming more rational. Hospitals nationwide are beginning to incorporate mediation into their treatment plans. While meditation is not the answer to all mental health problems, it certainly aids in resolving a majority of health problems. Through practicing meditation, one begins to learn the value of taking time to breath and stepping into self control.�
To learn more visit www.tashatimberlake.com
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MIND O V E R M AT T E R : FINDING T HE IMP OR TA NCE OF ME N TA L S T RE NG T H IN BODY BUILDING At just eight years old Mark Meadows understood the importance of physical activity. Like most adolescents, he found himself participating in football annually and lifting became a natural way to cross train throughout the season. In fact, he began to enjoy the weight training sessions more than his time on the field. Even then he seemed to understand how crucial exercise would be throughout his life, and its importance continued to grow as he moved into adulthood. “I remember watching television one day and thinking to myself that every other commercial was promoting something fitness related,” Mark recalled, “And in that moment I realized that I wanted to open a gym.” The next logical step was to get experience at an already-established gym, and the staff of one gym recommended that he apply to be a trainer once he received the proper certifications. As he studied for the NASM certification, he shadowed trainers, and one trainer asked him if he’d ever considered bodybuilding. Bodybuilding is the use of progressive resistance exercise to control and develop one’s muscles for aesthetic reasons. Although the dieting, exercising and training are crucial to one’s success, the glue that keeps the entire process together stems from exercising mental strength each day. As Mark buckled down on his nutrition and commitment to the training process, he began to see the importance of mental strength in new ways. Bodybuilding completely denies your desires, and your body and mind will react to this in visceral ways. As you deplete your body of nutrients and increase your exercise activity, your mind tells you that you need to eat. To stay on track during the training process, you must push through it on willpower alone. For Mark Meadows the strenuous training process as he gains control of his body is enjoyable. “There’s not very much I can control in my life,” he mused, “But when training for a competition, I am in complete control of what happens to my body, and that’s so empowering.” Since bodybuilding is such a mental and physical feat, it’s essential to be prepared in both mind and body. Mark recommended meditation as the key to his dieting success, since it allows you to regain control of your mental state and realign your priorities as you continue training. Meditation will improve self-control and focus, reduce stress, and enhance sleep, all of which will improve the other aspects of the physical process. Bodybuilding competitions showcase a single person on the stage, but the moments leading up to it are rarely spent alone. It’s essential to have a coach who guides you through the challenging times and a group of like-minded individuals who are on their own fitness journeys and can encourage and support you in the times of weakness. If you’re interested in learning more about the bodybuilding process or finding a coach who can help walk you through the process, reach out to Mark at markmeadows1@yahoo.com or find him on Facebook at Mark Meadows IPA Pro.
ARTICLE: SAMANTHA ROSENFELD PHOTO: OBC YORTON CUP
Photo Credit: Danny G.
SELF CARE:
How does it impact mental health? Contributor: Katrina Leggins Masters Clinical Social Worker and Mental Health Expert When it comes to mental health how a person treats themselves is extremely important. A great way to help manage and decrease mental health symptoms is by implementing self-care techniques. While self-care practices look different for everyone, many individuals don’t incorporate them into their lives merely due to a lack of understanding of what self-care is and why it’s significant. Before jumping straight into this subject, let’s break down what mental health looks like and why it should be a number one priority for every person on this planet. Mental health includes our emotional, psychological, and social well-being. Everyone experiences mental health and with this comes challenges that impact individuals in different ways. Mental health includes our thoughts, emotions, moods, and our behaviors. Mental health conditions can be caused by biological, psychological, and environmental factors. Once the definition of mental health is understood, it’s important to know some of the warning signs that signify a decrease in mental health and wellness so issues can be addressed and Here is a list of ten examples that are early warning signs that should never be ignored. If you or someone you know is experiencing one or more of these symptoms on a frequent basis, please seek out a mental health professional immediately. these areas on a frequent basis, please seek out a mental health professional immediately. mportant attributes that can have a profound impact on his ability to excel in ripping through defensive backs/outside linebackers jamming at the
line of scrimmage, cutting during route running, and breaking away from would-be tacklers. Additionally, there are many other exercises and training programs that emphasize core stability, balance, and hand-eye coordination, which are vital for football players and many other athletes. The following 4 exercises are a great starting point for workouts that will maximize your athleticism. You can modify these to focus more on force or velocity depending on your sport/position specific needs at any given time.
1. Overeating or not eating enough 2. Sleeping too much or not enough 3. Experiencing frequent mood swings 4. Experiencing reoccurring thoughts/memories you can’t get rid of 5. Experiencing low or no energy 6. Feeling helpless or hopeless 7. Confused or forgetful 8. Hearing or seeing things others can’t 9. Unable to perform daily tasks, e.g. (going to work, school, taking care of kids, etc.) 10. Isolating yourself
As you can see, understanding mental health is vital. Mental health impacts everyone differently and poor mental health may be temporary for some. In life, some days may be harder resulting with someone feeling stressed out, sad, or angry. Just don’t ignore the symptoms. Doing this can put yourself more at risk which can then cause negative long-term effects.
What is self care? Why is it so important? Self-care is a vital component of maintaining positive mental health and well-being. The act is made up of various activities and practices individuals engage in to take care of their mental, emotional, and physical health. Self-care has been a buzzword going around on social media for a while now, but it’s more than that. Two questions I find most important when it comes to understanding the basics of self-care are simple. One, do you take care of yourself? Two, if so, in what ways is this done? The first question typically can be answered with ease, but the follow-up question is more thought-provoking and may be challenging to explain. Please understand that self-care should never feel forced or uncomfortable. It also shouldn’t be something that is obsessed over or causes stress. It should be something that replenishes and refuels you. Self-care is identifying what your needs are and taking the steps necessary to meet those needs. If you can’t adequately take care of yourself, it’s nearly impossible to take care of others. Now keep in mind self-care isn’t only about getting a mani/pedi, going to a beautiful spa, or purchasing expensive bath products; it’s about the intentional work you do on the inside. Self-care can include going to bed an hour earlier, turning your phone on do not disturb, or saying no to a request. To help simplify self-care even more, I've broken it down into seven categories to help you identify areas that may need more improvement. These include: PHYSICAL SELF-CARE MENTAL SELF-CARE EMOTIONAL SELF-CARE INTELLECTUAL SELF-CARE SPIRITUAL SELF-CARE SOCIAL SELF-CARE
going for a morning or evening walk
SELF-CARE IDEAS
drinking more water seeing a therapist journaling using daily affirmations reading a favorite book listening to a podcast meditating/praying burning a scented candle volunteering scheduling a date with a favorite friend/relative joining a support group not taking your work home taking mental health days off from work
Self-care can’t be something you do every once in awhile. Building in time for self-care daily, weekly, and monthly can be done if you balance your time and make the commitment. Self-care can be difficult for those who never practice this act or find themselves busy the majority of the time. Self-care is all about discipline and choosing to make caring for yourself a priority. Just like mental health look different to everyone, so does self-care. Self-care practices don’t need to reflect the trendiest filtered photos on Instagram but rather, should include activities that work best for you and make you feel good about yourself. As you can see self-care can impact our mental health significantly in a positive way. Self-care enriches coping skills and helps create more balance in your life. When practiced correctly, self-care has long-term benefits towards maintaining positive mental health.
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NOMINATIONS Hair + Co Salon Revel 8 Hair Salon Blend Salon Lash Envy Bombshell Beauty Bar Karma Hair Salon Salt & Water Co Dry Bar Muse Beauty Bar
Hive Helper LifeSquire Relax and Revamp Annex barbershopOKC and Edmond Tim Huges custom homes Ivy House Interior Design Beeneat Organizing Legacy Bank
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RELA X AND RE VAMP
Relax and Revamp is a home and business organizing company run by two okie girls who love structure in all aspects of their lives. Brooke Marley and Taylor Dillard, both OU graduates and sorority sisters, began their business in March 2017. Relax and Revamp merges organization with style and design to bring you a clutter-free, functional and gorgeous space. Their mission is to not only organize homes and businesses from the inside out but to make it look clean and beautiful from every angle. From the counter tops to the deepest closet drawers, Relax and Revamp wants you feeling like your space is magazine worthy. A major part of their business is working closely with clients to help them get rid of any items they no longer feel serve them and finally get rid of things that have been cluttering their space(s) for far too long. Relax and Revamp will make sure your space is not only aesthetically pleasing but also practical and maintainable. Are you relocating? Relax and Revamp also helps clients pack and unpack their homes during a move so their space is neat, organized and move in ready. No room is too big or too small- kitchens, pantries, bathrooms, toy rooms, garages, mud rooms, any space you need they can revamp while you relax. To learn more visit www.relaxandrevamp.com
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PHOTO: SIMON HURST PHOTOGRAPHY
V A LLIANC E BA N K UNCOVERING THE IMPORTANCE OF FINANCIAL HEALTH IN 2020 ARTICLE: Samantha Rosenfeld
Much like physical health, financial health is a fundamentally crucial part of creating total mind and body wellness. Not only does a financially healthy lifestyle alleviate harmful stress, but it also lays the foundation for a safe, secure future. Valliance Bank, headquartered in Oklahoma City, is educating and inviting the local community to access healthy and stable financial futures. Valliance was established in 2004 with a focus on financially partnering with business owners and executives throughout the community. Valliance Bank is uniquely positioned to make quick decisions, offer unparalleled customer service, and a personalized banking experience.
In 2020, the fastest growing business segment across the United States is comprised of women business owners, contributing over $1.8 trillion to the economy each year. Yet it’s also been reported that women receive only 7% of the venture funds available for startups. In recent years, female entrepreneurs asked for roughly $35,000 less in business financing than men and men receive an average loan of $5,000 more than women. Valliance Bank is changing the way women business owners bank by providing financial guidance, education, and resources to improve their financial health easily. By making the process of funding less intimidating, coupled with extensive resources and customized support, Valliance Bank can partner with businesses of all sizes to create a healthy financial future.
“In 2020, the fastest growing business segment across the United States is comprised of women business owners...”
Kristen Campbell, DDS - Owner Norman Smile Center
Dr. Valerie Thompson - President & CEO, Urban League of Greater Oklahoma City
Katie O’Brien Goodrich - Co-Owner Udander
“On March 8, 2019, in honor of International Women’s Day, the organization launched the Valliance Bank Women Trailblazer movement...” Relationship banking is an overarching concept for the Valliance Bank team. The principle guides the organization’s loyalty and customer service by fully understanding each individual’s goals and objectives. Together, both parties can strategize and develop a business plan that will bring future financial goals to fruition. This principle allows Valliance Bank to act as a robust partner, growing relationships over and above the typical transactions that usually occur within a bank. If a patron needs help setting up their mobile banking app or has questions about a business loan application, a Valliance Bank employee is always ready to assist! Valliance Bank is also shining a spotlight on phenomenal women in business throughout the community.
PHOTOS: Charlie Neuenschwander
On March 8, 2019, in honor of International Women’s Day, the organization launched the Valliance Bank Women Trailblazer movement, a tribute to the amazing women business owners and entrepreneurs who are consistently blazing a trail for their fellow females to follow to success. For more information on the Trailblazer movement, follow it on Instagram at @BeATrailblazer. It’s never too late to start preparing for the future. Need help assessing your current financial health and planning ahead? Schedule a complimentary account statement analysis and learn how to get started with Valliance Bank by visiting www.vbank.com or stopping by any of their locations.
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NOMINATIONS Dr. Ben Barenberg at Optimal Health Dr. Coleman DDS Mackenzie Barns PT Dr. Alasha,
Young Chiropractic
Healing Roots Fyzical Therapy Dr. Kari Bender DDS, Dr. Matthew Yost, Dr. Justin Jones, Dr. TD Nguyen,
Creative Edge Dentistry
Yost Chiropractic
Jones Plastic Surgery
St. Anthonys
Dr. Brandon Johnson,
Hip Clinic
Dr. Craig Abbott Jeff Shadid DDS Jodi Fritts-
Clinical Thai bodyworker, Luna
Therapeutics
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Elledge Chiropractic
Dr. Juan Carlos, Stephenson Cancer Center Dr. Mark Schrick, Full Circle Health Dr. Tim Young, Young Chiropractic Dr. Sheri Smith, Orthopedic Surgeon Dr. Nic, Chiropractic House Dental 32 Oklahoma City Indian Clinic, PT department Scott Carlin, PT Heather Wheeler, DO Primary Care Dr. Mark Kimble The B ack Stop Heinen Physical Therapy LASIK Eye
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Dr. Brandon Johnson and the Hip Clinic staff are educating individuals on the choices available for relieving chronic hip pain. The Hip Clinic was founded in 2017 with a mission: to properly diagnose and treat hip disorders with the purpose of preservation. The clinic offers a variety of procedures, including hip arthroscopy, hip impingement corrections and labral reconstruction or repair procedures . Dr. Johnson is highly experienced in labral reconstruction, a new frontier in hip preservation surgery. Beyond his initial residency specializing in orthopedic surgery and sports medicine, Dr. Johnson is a fellowship-trained arthroscopic surgery expert. He has performed nearly a thousand minimally invasive hip surgeries and a significant amount of hip labral reconstructions. While other surgeons may quickly decide hip replacement surgery is the only option for some patients, Dr. Johnson is preserving as many hips as he can with labral reconstruction techniques. www.thehipclinicokc.com
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NOMINATIONS CryoOKC Clarabella Aesthetics Ivee hydration LIV Med Spa TRIAD FSN FitSpa Gudgel Aesthetics Supplement World Sage Wellness Friendly Market Thrive Physio and Performance Sculpted
CryoOKC Cryotherapy increases oxygenation and nutrient availability and speeds recovery while reducing pain and inflammation. Red Light Therapy involves the delivery of low-light red wavelengths into the skin, causing a strengthening of cell mitochondria. Vibration therapy stimulates your nerves, bones, muscles and most importantly lymphatic drainage. For stubborn problem areas, Cryoskin uses cutting edge technology to slim, tone and tighten, using a relaxing cold massage. www.cryookc.com
fitspa At Fit Spa, the goal is helping people find their “Perfect Fit”. In addition to chiropractic services, the facility offers traditional and alternative therapies as well as innovative services such as infrared treatments and cryotherapies. Whole body cryotherapy increases oxygenation and nutrients and speeds recovery while reducing pain and inflammation. Cryoskin 3.0, a relaxing cold massage, uses cutting edge technology to slim, tone and tightens specific areas. The Infrared Sauna increases core temperature, causing release of toxins, and it also reduces stress and muscle tension. Joovv Light is for mood disorders, thyroid function, stress, pain, and skin improvement, all in only ten minutes www.fitspaokc.com
T HE S UP P LE ME N T DIF F E RE NCE ARTICLE: SAMANTHA ROSENFELD PHOTO: JORDAN MOBLEY
A Missouri native turned Okie for life is determined to improve the lives of Oklahomans through educating the state’s population on the power of supplements.
On any given day twenty-six-year-old Kevin Wilhite is doing what he loves most - working out, eating well and educating Oklahomans on health and fitness. Wilhite is one of many Sooner State residents determined to improve upon statistics that year after year rank Oklahoma as one of the least healthiest places to live, work and raise a family. A 2017 study from the Centers for Disease Control and Prevention placed Oklahoma among the top five states in the nation with the highest percentage rates for adult obesity. “I think there’s a movement in Oklahoma right now to change these statistics,” Wilhite said. “We’re beginning to realize the impact our health has on our lives and on our communities.” A 2018 study published by publichealth.org, an online think tank devoted to educating the public on health and wellness, revealed that one in three children in the United States is now considered overweight or obese. “The long term consequences of this childhood obesity epidemic are devastating,” the study’s authors stated in their findings. “Today’s children may be the first generation in U.S. history to lead shorter and less healthy lives than their parents.” The study revealed several health problems associated with obesity and poor diet including diabetes, cardiovascular disease, cancer, depression, respiratory disease, cognitive health issues and musculoskeletal disorders. A healthier Oklahoma, Wilhite said, has to begin with education.
KEVIN WILHITE, CEO
“We kind of live by this motto - our customers are our friends first,” Wilhite said. “So we don’t just want to sell customers products, we want to get to know them and we want to educate them on how supplements can make a difference in their lives.” In 2015, Wilhite, a Missouri native who attended Missouri State University while working at a chain of the nationally recognized supplement store, Supplement Superstores, left The Show-Me State with two friends and traveled southwest to open their own supplement store in north Oklahoma City. While the trio remain good friends, Wilhite said, he is now the sole owner of Triad Fitness + Supplements + Nutrition located at 14201 N. May Avenue.
“We were open to moving to literally anywhere in the U.S for our business,” Wilhite said. “Oklahoma City really stood out because the market for health products here is so unsaturated yet at the same time the city is growing rapidly.” Products at Triad Fitness + Supplements + Nutrition include everything from multivitamins to protein powders. “We have a pretty wide range of customers as well,” Wilhite said. “We have athletes who come in wanting to know what products they can use to get the most out of their workouts and we have busy moms come in wanting to know how they can increase their energy. Every so often, Wilhite said, a customer will come into the store with a doctor’s note in hand.
Full disclosure Unlike medical prescriptions, Wilhite said, nutritional supplements remain a genre of products unregulated by the federal Food and Drug Administration. The lack of oversight has resulted in too many instances of gimmick products that have left potential buyers understandably cautious. There are two ways to ensure that products are legitimate, Wilhite said. “While product owners can’t offer FDA regulated supplements we can ensure that our products are manufactured in facilities that are FDA regulated,” Wilhite said. “Any product you buy should be manufactured in an FDA regulated facility and should also list all ingredients on the package with a full disclosure label.” Wilhite said he warns his customers not to go for supplements that boast a “propriety blend” of ingredients instead of listing each ingredient out individually. When customers come into Triad Fitness + Supplements + Nutrition with health concerns, questions or even a diagnosis, Wilhite said his team is prepared to answer questions and to educate. Every sales associate, the business owner said, has to become certified in personal training and health through an intense educational process before they can meet with customers. While not every Oklahoman is looking for a specific supplement, Wilhite said, nearly every individual could benefit from adding at least three to their diet. A Successful Foundation Every day, Wilhite said, we consume macronutrients - which we get from proteins, carbohydrates and fats, and micronutrients - which we get mainly from fruits and vegetables. A lack of micronutrients, Wilhite said, is responsible for most nutritional deficiencies. “With our modern diets and the foods available to us today, there really is just no way to get the amount of micronutrients our bodies need by consuming food alone,” Wilhite said. The remedy, the young entrepreneur said, can be found in a simple multivitamin. Wilhite recommends taking a multivitamin, a probiotic and fish oil daily. The three supplements combined, he said, heal nutrient deprived bodies and serve as the foundation for a healthy lifestyle. Wilhite’s team includes supplement consultants, Alfonso Lopez and Zach Junker, administrator, Alyssa Marconi, assistant operator, Trace Thews and Anthony Hust, a supplement consultant in training. “I wasn’t born and raised in Oklahoma but I plan on staying here for life,” Wilhite said proudly. “I can honestly say I love getting up every day and going to work because for me it doesn’t feel like work, it feels like I’m making lifelong friends and a difference in their lives while I’m at it.” To learn more about Triad Fitness + Supplements + Nutrition visit triadfsn.com.
EDITOR IN CHIEF
Erika Barenberg COPY EDITOR
Olivia Hanson
COPY WRITER
Samantha Rosenfeld COMMUNITY COORDINATOR
Emily Dickson
DESIGN TEAM
The Buzz Brand
FRONT COVER
Photo by Ashley Terry Provided by Wheeler District
HOLIS TIC MIND A ND BODY CO A CHING
Break through mental barriers • Eat the food you love • Exercise for your body type the413fitness.com erika_fitness@outlook.com